A..Turkish get-up – 2RM

B. 15 minute incrementing ladder:
Wall walk (1-2-3-4...)
50m Farmers carry (2x24/16kg)
30 Double unders

Reminder we are running with a reduced timetable this week.
Today will be 6:30am & 7:30am, 4:30pm-6pm. WOD or Open gym allowed throughout the sessions.
We would love to see everyone back in the box.

Five rounds for time:
15 Overhead Squats 40/30kg (Power Snatch at 0-5-10 reps)
15 Toes to bar
Run 360m

We hope everyone had a fabulous Christmas with friends and family. We are looking forward to seeing everyone back in the box. As demand is high we will be running both 7am & 8am sessions. Please book in via Mindbody.

Three rounds for time:
40 Wall ball 9/6kg
30 Kettlebell swings 24/16kg
20 Hand release Push-ups
Rest 3 minutes.

We are closed for boxing day.
Enjoy the day with family & friends.

Join us Saturday at 7am. Please ensure you book in as we will add an extra class if needed.

From our family to yours – We hope you all have an amazing Christmas filled with love & laughter. Thank you everyone for a wonderful year. Xoxo

We are closed today and tomorrow (Boxing Day). Looking forward to seeing you on Saturday.
Currently 7am session - Please book in via Mindbody.
Depending upon numbers we may add an additional 8am session.

We are running a reduced timetable over the Christmas period.
WOD: 6:30am & 7:30am
6:30am is currently full. If you want a sleep in join us at 7:30am. It would be great to spread the numbers.
Open gym also available during this time.

Team workout (Teams of 3-4):
Max meters Row in 15 minutes:
Row (minimum 200m/maximum 400m)
*10 jump & touch burpees + 30 second plank)

Rest 2 minutes

Max meters Echo in 15 minutes:
Echo (minimum 400m/maximum 800m)
*15 Strict sit-ups + 30 second dead hang.

Photo: Congratulations Luke B on achieving 1000 attendance milestone.

Ten rounds for time:
1 Round of Cindy
Incrementing Squat Clean (1-2-3-4-5…) 70/50kg

*25 minute cut off.

Photo: Nicole. Still one of my favorites.

A. 1 Push Jerk + 1 Split Jerk*
*Build to a heavy


B. Three rounds for time:
Run 360m
25 Shoulder to overhead 2x22.5/15kg

Photo: Fran. Congratulations on joining our 1000CLUB. 1000 attendances and going strong!!!